Tips For Buying The Best Fish


Fish, particularly those high in omega-3 fatty acids, offer substantial health benefits. Moreover, fish is easy to cook at home. Here, get to know the essentials so you can choose the tastiest and healthiest fish at the market and enjoy it fully.

  • The best approach to buying and eating fish is to aim for variety. That way, you’ll consume fish of varying omega-3 levels and from a variety of sources without over-dependence on one. Let freshness be your guide. When shopping, ask for your fish to be packed with a separate bag of crushed ice to keep it cold.
  • Refrigerate whole fish up to two days; fillets and steaks one to two days. Place the fish in a food-grade plastic bag, then inside a zip-top plastic bag filled with ice. To defrost safely and quickly in one to two hours, place the fish in a sealed plastic bag in a bowl of cold water, changing the water often.
  • Canned fish is an excellent budget-friendly option. It can also be a nutritious one, particularly varieties like canned tuna and salmon that are low in sodium and rich in omega-3s. Keep them on hand for fish cakes and salads.
  • When buying whole fresh fish, look for the following: shiny skin; tightly adhering scales; bright, clear eyes; firm, taut flesh that springs back when pressed; moist, flat tail. Gills should be cherry-red, not brownish. Saltwater fish should smell briny; freshwater fish should smell like a clean pond.
  • When buying fresh fillets of white-fleshed fish, choose translucent-looking fillets with a pinkish tint. When buying fillets of fish of any other color, look for flesh that appears dense (without any gaps between layers). If the fish is wrapped in plastic, the package should contain almost no liquid.
  • When buying frozen fish, look for shiny, rock-hard frozen fish with no white freezer-burn spots, frost, or ice crystals. Choose well-sealed packages from the bottom of the freezer. The frozen fish should not be more than three months old – check the dates on the package carefully.

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